March 28, 2017
0
CrossFit Cape Cod – CrossFit
Bench Press (5-5-5-5-5-5-5)
hit each set of 5 in a 2 min. window 7 x
Metcon (Time)
in teams of 2 complete for time
27-21-15-9-6-3 of
kettle bell swings 53/35
1 arm overhead kettle bell squats 53/35 alt.
burpees over your partner
Break up work how ever you want
Optional Work
Metcon (Time)
4 rounds for time
200 meter runs
5 muscle ups
rest 1 min between rounds
